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Components
Cindy
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Cindy - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
54 (24/30)
Workout
Cindy
The classic benchmark "Cindy". The idea behind pacing is to stay consistent each round. Think of it as less of an AMRAP, more of an interval workout. Do your 1st round like you're 10 minutes in, then look at the clock. Whatever that time is, that's what you're aiming to repeat each round. If you stay consistent, your body knows how to recover faster. If you're constantly spiking and dropping, recovery is inconsistent and harder to achieve. So move with purpose, and move well.
Open - Performance - Fitness
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 11, 2019
Male Clients
1
Salvador
Gomez
4:30 PM CrossFit
22 + 0
2
Private
5:30 PM CrossFit
21 + 13
3
Aaron
Roberts
9:00AM to 12:30PM Open Gy...
20 + 2
4
Cody
Gress
6:30 PM Crossfit
17 + 26
5
Dennis
Florence
5:30 PM CrossFit
17 + 24
6
Scott
Jackson
6:30 PM Crossfit
17 + 5
7
Private
3:30 PM Crossfit
16 + 18
8
Larry
Barbeau
6:30 PM Crossfit
16 + 15
9
Jeffrey
Stark
4:30 PM CrossFit
16 + 12
10
Joel
Pierce
5:00 AM CrossFit
16 + 9
11
Daren
Layton
5:00 AM CrossFit
15 + 6
12
Bill
Olson
6:30 PM Crossfit
15 + 0
13
Mike
Turtur
5:00 AM CrossFit
14 + 30
14
Josh
Randall
6:30 PM Crossfit
14 + 12
15
Benjamin
Green
4:30 PM CrossFit
12 + 8
16
Brent
Buenger
8:00 AM CrossFit
12 + 3
17
Philip
Johnston
3:30 PM Crossfit
11 + 12
18
Private
3:30 PM Crossfit
10 + 12
19
David
Nye
5:30 PM CrossFit
10 + 3
20
Charles
King
8:00 AM CrossFit
10 + 1
21
Tony
Ortega
5:00 AM CrossFit
9 + 9
22
Josh
Tor
5:30 PM CrossFit
9 + 0
23
Jorge
Sosa
6:30 PM Crossfit
12 + 0
3 Pull - 7 Push - 9 squat
24
Kurtis
White
5:30 PM CrossFit
7 + 21
3 BPU other RR
Female Clients
1
Jennifer
Wheeler Bu ...
5:00 AM CrossFit
17 + 27
2
Allison
Cesare
5:00 AM CrossFit
15 + 1
3
Megan
Sturgeon
9:00AM to 12:30PM Open Gy...
14 + 19
4
Rachel
Balsiger
9:00AM to 12:30PM Open Gy...
14 + 0
5
Private
9:00AM to 12:30PM Open Gy...
13 + 12
6
Ali
Florence
8:00 AM CrossFit
12 + 29
7
Kimberly
Johnson
5:30 PM CrossFit
12 + 11
8
Crystal
Gress
6:30 PM Crossfit
12 + 0
9
Private
9:00AM to 12:30PM Open Gy...
11 + 11
10
Michelle
Hancock
4:30 PM CrossFit
9 + 10
11
Irish
Coussens
3:30 PM Crossfit
7 + 19
Super Slow PRP
12
Kristen
Long
9:00AM to 12:30PM Open Gy...
7 + 5
first Rx
13
Marian
Squires
3:30 PM Crossfit
16 + 0
7 PU, 15 Air Squats
14
Samie
Garcia
6:30 PM Crossfit
14 + 5
Ring rows
15
Anastacia
Wagner
8:00 AM CrossFit
13 + 5
16
Amanda
Funke
3:30 PM Crossfit
12 + 24
After 19.3. Banded pullups, knee pushups
17
Julia
Johnston
3:30 PM Crossfit
12 + 18
Kids bar push ups
18
Abigail
Harris
8:00 AM CrossFit
12 + 5
banded pu angled pu
18
Courtney
Randall
6:30 PM Crossfit
12 + 5
knee pushups, banded pullups
18
Kimberly
Anderson
6:30 PM Crossfit
12 + 5
Jumping pull us, 4 rounds push ups (8 round on knees)
19
Lorrinda
Sturgeon
4:30 PM CrossFit
11 + 15
ring rows and bar push ups
20
Jennifer
Bury
5:30 PM CrossFit
11 + 8
ring rows, 9 rounds of bar pushups,
21
Jennifer
Justesen
3:30 PM Crossfit
11 + 0
kids bar, green/red strict
22
Tawn
Johnston
3:30 PM Crossfit
10 + 24
banded PUs kids bar PUs
23
Megan
Fabry
8:00 AM CrossFit
10 + 22
green and 2 red bands, t bar for push ups
24
Aspen
Guthrie
5:30 PM CrossFit
10 + 6
25
Samantha
Vigil
5:00 AM CrossFit
10 + 4
banded pullups
26
Keri
Enriquez
6:30 PM Crossfit
10 + 0
green & red band pull ups, man push ups finally
27
Nadia
Nunez
5:00 AM CrossFit
7 + 20
ring rows / elevated pushups
28
Kristie
Hernandez
5:30 PM CrossFit
4 + 0
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